Red lentil
Low GI
GL 30.7 per cup (192 g) · GL 16 per 100 g
- Excellent source of plant-based protein
- Moderate glycemic load per 100g
Red lentil has a glycemic index of 26, higher than plain Lentils (raw) (21). One cup (192 g) adds a glycemic load of 30.7.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #174284 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g They have a significantly lower glycemic impact and higher healthy fat content compared to red lentils.
Black soybean flour (whole) - GL 2 per 100 g They contain almost negligible net carbohydrates, making them ideal for managing insulin resistance.
Lupini beans mix - GL 6 per 100 g The sprouting process reduces anti-nutrients and further lowers the glycemic impact compared to standard red lentils.
Sprouted chickpeas
Forms of Lentils (raw)
- GI 21 · GL 12.6 per 100 g
Lentils (raw) - GI 20 · GL 1 per 100 g smoked
Smoked tofu - GI 22 · GL 4 per 100 g blacksprouted
Germinated black lentils (cooked) - GI 25 · GL 4 per 100 g dressing
Lentil dressing - GI 28 · GL 4 per 100 g stew
Lentil stew with spinach or kale, minimal salt - Sprouted lentilsGI 21 · GL 4 per 100 g soakedsprouted
- GI 21 · GL 4.2 per 100 g cooked
Cooked Lentils - +15 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Red lentil is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 192 g | 30.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 358 kcal |
| Carbohydrates | 63 g |
| Sugars (Total) | 2 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 10.7 g |
| Soluble | 3.2 g |
| Insoluble | 7.5 g |
| Protein | 25 g |
| Fat | 1.1 g |
| Saturated | 0.2 g |
| Unsaturated | 0.9 g |
| Sodium | 6 mg |
Processing Level
Why this score?
- Excellent source of plant-based protein
- High dietary fiber content
- Low glycemic index
- Moderate glycemic load per 100g
- Starch-heavy composition
Allergens
No EU-14 allergen listed
Recipes with Red lentil
Frequently Asked Questions
What is the glycemic index of Red lentil?
Red lentil has a glycemic index of 26 (Low). One cup (192 g) has a glycemic load of 30.7; per 100 g the glycemic load is 16.
Is Red lentil good for people with insulin resistance?
Red lentil has a low glycemic index (26), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Lentils (raw) has the lowest glycemic load?
Among the forms of Lentils (raw) in this database, Smoked tofu has the lowest glycemic load (1 per 100 g).
Check Red lentil in the Logi app, with your portion.
